Nowadays obesity has become enormously a problem both locally and global. As we approach summer more people are focusing on their bodies and watching what they eat. Time Out’s Regina Simasiku speaks with local Dietician, Andre De Vos, about tips on healthy eating, losing weight and how to avoid obesity.
What is obesity?
Obesity is a medical condition in which excess body fat has accumulated to the extent that it may have a negative effect on health, leading to reduced life expectancy and/or increased health problems. Obese people usually become overweight when they eat more than their bodies need.
Why do people become obese?
All food contains energy. When you eat too much food, more than your body needs, the extra energy is stored in your body as fat. If too much fat is stored over a long term, a person can become overweight/obese.
To check whether you are obese, you can measure your weight and height and check your Body Mass Index (BMI)
BMI is an indicator of a healthy weight range for height or your weight in relation to your height. It is calculated by dividing weight by height squared. BMI does not take into account: age, race, body fat or bone density → consider these factors when interpreting BMI.
Health risks linked to obesity:
•High blood pressure
•Heart disease
•Diabetes
•Back and joint problems
•Cancers
•Respiratory problems
•Digestion problems/Hernias
•Problems during pregnancy , birth and during surgery
Following a healthy balanced diet and exercising on a regular basis are the main treatments for obesity. Diet quality can be improved by reducing the consumption of energy-dense foods, such as those high in fat and sugars, and by increasing the intake of dietary fibre.
TIPS FOR weight loss
The secret of successful weight loss is to realise that you need to change your whole lifestyle and permanently. Do not go on a diet, because a diet ends and so does the weight loss also end. Many people that do go on diets, do loose weight, but end up gaining all that weight and more. Change your overall life style by eating healthier and exercising more, and loose weight and keep it off.
Here are some practical tips for weight loss:
•Do not try to loose weight to quickly. The ideal weight loss per week is ½ to 1kg. Your aim should be to loose between 2kg and 4kg per month till you reach your ideal body weight.
•Weigh yourself only once a week. Once you have reached your ideal weight continue to weigh on a regular basis and try and keep the weight off.
•Persuade friends and family to join you in following a healthy
life style. Support will make the process much easier.
•Eat from a plate and eat sitting down and eat slowly.
•Eat slowly and in a relaxed environment with no distractions
(such as TV).
•Make the time to eat – make the appointment to eat.
•Exercise when you can – 3 to 4 x / week (150min per week).
•Never buy food on an empty stomach.
•Keep busy. People often eat when they are bored.
•Plan your meals.
•Have an appropriate relationship with food. Food is for feeding, not for feeling.
How to eat healthier…
•Eat a variety of food from all three food groups (protein, fats
and carbohydrates)
•Fish often if possible up to 1 x / day ( variety)
•Fill out all meals with vegetables and salads (larger portions)
•Starches e.g. rice, potatoes, pasta, bread – for lunch – keep
portions small and / or avoid altogether at dinner.
•Water 6- 8 glasses daily – use herbal or fruit infusion teas
•Limit tea / coffee to max 2-4 cups daily
•Check fat intake (not too -much not too little ) – minimum
of 3-4 units daily –measure portions if necessary
•Limit white flour and sugar products or avoid.
•Limit bread (preferably seed / rye) to a maximum of 1 x day
•Limit / avoid alcohol as far as possible. If you do consume
alcohol – one portion per day for women and two portions
per day for men- maximum
•Snacking – Use fruit & vegetables between meals – when
hungry
•Ensure a good Meal Structure ( Breakfast before 8am,
Snack in the middle of the morning, Lunch between 12 and
2, Snack in the middle of the afternoon, Dinner before 8pm
and nothing after that)
•Limit trigger foods – sweet or refined starches
•Be careful of salt and salty foods that can cause fluid
retention and mask weight loss.
•Limit your portion sizes, especially of starches, sugars and
animal fat.
Exercise more…
Aerobic exercise contributes to increased energy expenditure. The energy deficit between energy intake (food and drink) and energy expenditure (exercise and normal daily activities) is essential for fat cells to be used as fuel and therefore cause a loss in fat weight.
Regular exercise promotes appetite regulation (makes you less hungry) and controls energy levels throughout the day as it increases metabolism.
For more information on healthy weight loss and maintaining that new healthy weight, contact your closest dietician to book an individualized consultation. Dieticians are nutrition experts and are trained to help assist you to change your eating habits in a realistic, affordable and healthy manner. Visit www.dietnamibia.webs.com to find a dietician.